Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Stimulus/Focus: Spend 10 minutes working on getting inverted!

WOD: Four 5-Minute Rounds

Round 1: Wall Walks and Ring Rows

Round 2: Handstand Push Ups and Pull Ups

Round 3: Strict Handstand Push Ups and Strict Pull Ups

Round 4: 10′ Handstand Walks and Chest to Bar Pull Ups

*Each 5 minute round will be a GAFAP. Complete one rep of each movement, then 2, then 3, etc. You will have a total rep score for each round.

Stimulus/Focus: A push pull workout. Find a pace and just keep moving. Choose scales that challenge you.

Cool Down: Tabata Plank Hold

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock.

WOD: On a 2-minute clock:

25 front squats (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

20 push presses (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

15 thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

10 squat clean thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Stimulus/Focus: Your score is the total number of calories accumulated, so complete the barbell reps as quickly as possible.

Cool Down: Alternating Tabata

Superman Holds (20 Seconds)

Hollowrock Holds (20 Seconds)

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 70% of 1 rep max and get AHAP. Lifts will be on a 2 minute clock.

WOD: Randy

For Time: 75 Power Snatches, (75/55) (55/35)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

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Stimulus/Focus: This WOD is a test of muscular endurance. The weight is light, and reps should be completed in large sets. Push hard to finish quickly!

Cool Down: 2 Rounds

100 Meter Run

125 Meter Row

250 Meter BIke Erg

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Double-Unders

Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope.

WOD: Annie

50-40-30-20-10

Double-unders

Sit-ups

Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: This is your chance to work on getting a new 1 rep max! Focus on bar path and acceleration past the knees. Fast hips and fast elbows! You’ll have 20 minutes to get AHAP.

WOD: Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Stimulus/Focus: Push hard on this benchmark. Aim to go unbroken. There is no time cap, but strive for under 15 minutes.

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5

Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock.

WOD: 20 Minute Alternating EMOM

Minute 1: Max Effort Pistols

Minute 2: Max Effort Knees to Elbow

Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult for you. Focus on good movement. Your score is your total number of reps.

Cool Down: 3 Rounds

100 Meter Run

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Push hard for the heavy single at the end! Start lifting at 70%. Lift on a 2 minute clock.

WOD: 18 Minute AMRAP

15 Floor Press (95/65)(65/45)

5 Wall Walks

Stimulus/Focus: Aim for 6 rounds. Floor press should be light and likely unbroken. Move steadily on the wall walks.

Cool Down: Tabata Sink Stretch

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock.

WOD: Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.

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Stimulus/Focus: This should be a heavy and challenging workout. Pick appropriate scales.

Masters RX: (185/135); (35/25#); setp ups (24/20)

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Paused Front Squat

5 x 5

Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock.

WOD: 30-20-10 (15 Minute Cap)

Box Jumps (24/20)

Handstand Push Ups

RX+: (30/24) and strict HSPUs

Stimulus/Focus: Find a steady pace on the box jumps. Complete large sets of HSPUs.

Cool Down: 3 Rounds

5 Chest to Bar Pull Ups

10 V-Ups